Warm Up
2 sets of:

2 lengths shuffle
10 steps each direction banded walks
10 slow to fast air squats

2 sets of:
5 sumo inchworms + push up
10 shoulder taps each side
2 sets of the kip cadence complex--
1. 2 kip swings
2. 2 tuck ups- knees to chest
3. 2 TTB with straight legs

Skill: hip bridges
https://www.instagram.com/p/B4qsLp8gIx-/

https://www.instagram.com/p/B1OxSbWAdQm/

3 sets of 10 reps starting at 35-45% of your 1RM back squat


Burgener Warm Up with PVC

https://www.instagram.com/p/B42avY2J2uf/

*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth



WOD
4 RFT or scale to 3 RFT
15 HSPU- sub strict HSPU from a box
20 air squats
15 TBB- sub hanging knee raises
20 hang power cleans 95/65 75/55

November Rowing Challenge
Workout 7

EMOM x 20:00
30 second row for cals/ 30 sec rest

Workout 8
4 sets for consistency
2:00 max cals
2:00 rest

Workout 9
EMOM until failure
16/13 cals row
RX+ 20/16
Scaled 14/11 or 12/9